Comparing Nutrients in 500 calories Beets VS Canned Beets with Liquids and Salt

Weight per 500 calories

• Beets: 1163g
• Canned Beets with Liquids and Salt: 1667g

Beets have 1.4 times more energy per 100g than Canned Beets with Liquids and Salt. It has low energy density when compared to other foods. Canned Beets Solids and Liquids with Salt having low energy density.

Which food has more nutrients per 500 calories - Beets or Canned Beets with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Beets	14%	3%	83%
Canned Beets with Liquids and Salt	9%	3%	88%

Macro Nutrients

	Beets	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.04% 1.98g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	3.63% 0.058g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	3.76% 0.64g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.5% 111g	92% 119g	130g per day for Men 19-50 years
Sugars	108% 78.6g	150% 109g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	4.6% 3.33g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 4.67g	g per day for Men 19-50 years
Sucrose	NA	% 87.5g	g per day for Men 19-50 years
Fiber	85.7% 32.6g	52.6% 20g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Beets	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	2.6% 23.3μg	1.85% 16.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.8% 0.47mg	48.7% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.9mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	70.5% 0.92mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	317% 1267μg	121% 483μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.3% 57mg	52% 46.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.1% 0.47mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.94% 2.33μg	2.78% 3.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Beets	Canned Beets with Liquids and Salt	Recommended Dietary Allowance
Calcium	18.6% 186mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	79.6% 0.72mg	0.9mg per day for Men 19-50 years
Fluoride	NA	11% 438μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	116% 9.3mg	152% 12mg	8mg per day for Men 19-50 years
Magnesium	63.7% 267mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	166% 3.83mg	298% 6.85mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	66.4% 465mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	111% 3779mg	78% 2650mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	3.03% 1.67μg	55μg per day for Men 19-50 years
Sodium	60.5% 907mg	159% 2383mg	1500mg per day for Men 19-50 years
Zinc	37% 4.07mg	51.5% 5.67mg	11mg per day for Men 19-50 years
Water	27.5% 1018g	41% 1522g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Beets vs Canned Beets with Liquids and Salt:

• Raw Beets have 2.2 times more Vitamin B1, 1.5 times more Vitamin B3, 2.6 times more Vitamin B9 and 1.2 times more Vitamin C than Canned Beets Solids and Liquids with Salt.
• While Canned Beets Solids and Liquids with Salt contain 1.4 times more Vitamin B2 and 1.4 times more Vitamin B5 than Raw Beets.
• Both Raw Beets and Canned Beets Solids and Liquids with Salt have similar amounts of Vitamin B6 per 500 kcal.
• Both Raw Beets as well as Canned Beets Solids and Liquids with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Beets vs Canned Beets with Liquids and Salt:

• Raw Beets have 1.2 times more Copper, 1.9 times more Phosphorus, 1.4 times more Potassium and 4.9 times more Selenium than Canned Beets Solids and Liquids with Salt.
• While Canned Beets Solids and Liquids with Salt contain 1.6 times more Calcium, 1.3 times more Iron, 1.8 times more Manganese, 2.6 times more Sodium, 1.4 times more Zinc and 1.5 times more Water than Raw Beets.
• Both Raw Beets and Canned Beets Solids and Liquids with Salt have similar amounts of Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Beets have 1.6 times more Fiber and 1.5 times more Protein than Canned Beets Solids and Liquids with Salt.
• While Canned Beets Solids and Liquids with Salt contain 1.4 times more Sugars than Raw Beets.
• Both Raw Beets and Canned Beets Solids and Liquids with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Beets as well as Canned Beets Solids and Liquids with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.